Muscle Strains & Tendon Injuries
What are Muscles and Tendons?
Muscles and tendons support joints.
Skeletal Muscles: Bundles of connective tissue that have the ability to contract, producing movement or maintaining the position of parts of the body.
Tendons: A type of connective tissue that links muscle to bone. In general, tendons are stiffer and stronger than muscles.
Tendons are commonly injured and inflamed, and can even rupture due to a combination of sudden or repetitive forces. They are often a source of pain when they become shortened and can restrict joint motion.
Muscle strains commonly occur in the back, ribcage, thighs, calves, foot arches, and abdomen.
The Nature of Tendon Healing:
- Tendons heal slowly due to limited blood supply
- Acute tendonitis can take 4-6 weeks to heal with proper treatment
- Muscles can take up to 2-4 weeks to heal after acute injuries
- Tendinosis can take 3 to 6 months to heal, but therapy, rest, and medication improve outcomes
- Untreated tendinosis may result in tendon rupture
- After 10 weeks, scar-like tissue forms; the healed tendon is weaker and more injury-prone
Muscle strains and tendon injuries occur when a specific muscle and/or its tendon are stretched farther than they are accustomed to.
If you don’t know how to care for your tendons, they may be overlooked as a source of injury.
If you have had multiple episodes of strained muscles that attach to your spine, your posture can be affected. It may become harder and harder to stand up straight. For a variety of reasons, including fear of movement and fear of getting help, postural changes may become permanent.
Tendons are an often-overlooked cause of pain, particularly in the hands, feet, and legs. Tendons are likely related to the progression of osteoarthritis in the hands and feet.
How Do Muscle Strains and Tendon Injuries Occur?
For example, a lack of stretching of the forearm and hand muscles can lead to shortened, painful tendons.
Other ways muscles and tendons become strained are when they are forced to contract too strongly, or unexpectedly, or suddenly. Examples include:
- Contact sports or those requiring quick starts (e.g., basketball, tennis)
- Returning to activity without proper training or warm-up
- Overexertion while sick, tired, or rundown
- Exercising with poor form or using improper technique
- Doing activities that are inappropriate for your condition
- Lifting heavy or awkward objects
- Bending or twisting awkwardly during lifting or exercise
- Repetitive unfamiliar movement (e.g., painting walls)
- Lack of daily stretching
- Inadequate footwear, especially with flat arches
Signs and Symptoms of Muscle and Tendon Strains:
Muscle strains range from mild (Grade I) to severe (Grade III). At My Toronto Chiropractor Clinic, we treat Grade I and II muscle and tendon strains.
Mild Muscle Strain:
- Soreness to the touch
- Less painful at rest
- May feel like a cramp or a painful ache with use
- Strength is not affected
- May resolve within hours or up to a week with proper rest and treatment
Moderate Muscle Strain:
- More tender to the touch
- Painful ache or sharp pain with movement
- May feel like the muscle or body part is in spasm or seized
- Possible bruising and swelling
- Weakness in the muscle or limb
- It may take up to 6 weeks to heal, especially if it’s a repeated injury
Severe Muscle Strain:
When a muscle strain is severe, many muscle fibers that make up the muscle are injured or completely torn. You may notice:
- A popping sound during the injury
- A lump where the muscle usually is
- Significant bruising and swelling
- Excruciating pain even at rest and significant tenderness
- Inability to move your limb or body part fully or at all
Seek care from your family physician if you notice a lump and you have lost function. You will likely be referred to an orthopedic surgeon and likely sent for a diagnostic ultrasound or other imaging to determine if surgical repair is required. Complete healing can take 8 to 10 weeks or more with proper treatment
If your muscle strain does not resolve quickly, call My Toronto Chiropractor clinic to make an appointment. It is not necessary to suffer in pain for days or longer.
When to Seek Chiropractic Care for a Muscle Strain or Tendon Injury?
- Sustained a sudden or new injury
- Have pain, swelling, or bruising in the injured muscle
- Feel pain when breathing or twisting your spine that does not go away within 2 days
- Feel weakness and cannot move a limb normally
- Are still in pain after 2 full days
What Treatments Do You Offer For Strained Muscles and Tendons?
We offer effective, drug-free treatments to relieve back spasms. Some of these are:
- Massage (cross-friction and shiatsu-type)
- Progressive muscular relaxation
- Chiropractic manipulation
- PulStar® mobilization to correct joint, muscle, and nerve dysfunction
- Physical therapy modalities such as electrical therapy (interferential current) to reduce pain
- Ultrasound to reduce scar tissue and accelerate healing
- Preventive strategies such as exercise, stretching and things to avoid
- Lifestyle modification suggestions related to ergonomics and postural advice
Consequences of Not Treating Chronically Strained Muscles and Injured Tendons:
Without treatment, muscle strains may not heal fully. Scar tissue can remain, and you may lose strength and range of motion in the affected body part.
- May negatively affect your posture
- Restrict your ability to move the connected body part in all directions
- Affect your work performance
- Lead to fear of using your body fully and staying active
- Cause you to limit the activities you enjoy
- Reduce your overall energy and well-being
- Lower your level of physical fitness
For example, strained spinal muscles can become chronically shortened, which may prevent you from standing straight or moving freely in all directions.
How Can I Prevent Muscle Strains and Tendon Injuries?
- Warm up before sports or physical activity
- Stretch your hands and feet daily
- Shake out your hands each morning to warm them up
- Use aids to help you open jars and other items
- Strengthen weak muscles
- Increase training intensity gradually for a new sport or after a break
- Focus on your own capabilities—not others’
- Maintain a healthy body weight
- Practice good posture
- Use proper form when lifting and ask for help if needed
- Receive preventive chiropractic care
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If your muscle or tendon strain doesn’t resolve quickly, contact us at My Toronto Chiropractor Clinic in midtown Toronto. For directions, see the map below!
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